Rogue Move - Squat Program (eBook)
Rogue Move - Squat Program (eBook)
Product Description
The Rogue Move Squat Program is a 12-week strength plan focused on improving your 1-rep max in both the back squat and front squat. Each week includes two full sessions that pair focused squatting with supplemental movements designed to build leg and back strength, along with core stability.
Each session is built around a simple but effective formula:
- Back or Front Squat working sets based on your current 1-rep max
- High-volume back-off sets to develop muscular endurance and reinforce form
- Auxiliary movements targeting the glutes, hamstrings, quads, core, and back
- All work is completed in a single session typically lasting no more than 1 hour
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Rogue Move - Squat Program (eBook)
EXCLUSIVE PROGRAMMING DESIGNED TO BUILD SQUAT STRENGTH
The Rogue Move Squat Program is a 12-week strength plan focused on improving your 1-rep max in both the back squat and front squat. Each week includes two full sessions that pair focused squatting with supplemental movements designed to build leg and back strength, along with core stability.
Each session is built around a simple but effective formula:
- Back or Front Squat working sets based on your current 1-rep max
- High-volume back-off sets to develop muscular endurance and reinforce form
- Auxiliary movements targeting the glutes, hamstrings, quads, core, and back
- All work is completed in a single session typically lasting no more than 1 hour
This format is designed for efficient progress and minimal guesswork, giving you a clear roadmap for building strength week to week.
This program is ideal for athletes looking to break through squat plateaus, build confidence under the bar, and develop the foundational strength needed to support overall training. Whether you’re focused on Olympic lifting, functional fitness, or general strength development, the Rogue Move Squat Program provides the structure to help you get stronger, one rep at a time.
Recommended Equipment:
FAQ
Sample Day
WEEK 5, DAY 1 - Back Squat
MAIN LIFT:
3 x 6 @ 80%
BACK OFF SET
1 max set @ 50% of weight used
- Stop at 15 reps
ACCESSORY
3 x 8 Bent Over Rows
- Use barbell, dumbbells, or kettlebells
100 Banded Standing AB Crunches
3 x 10 Reverse Hypers
- Go heavy
Alternate Movement Options:
- Bodyweight Hip Extensions
- Banded Hip Extensions
- Kettlebell Swings to eye level
Gear Specs
Specifications:
- Rogue Move programming eBook - 16 pages (Digital Only)
- Strength training program designed to increase your squat strength
- Period: 12 Weeks
- 2 Training days per week
ABOUT ROGUE MOVE:
The Rogue Move series is exclusive programming from Rogue tailored to help everyday athletes reach their fitness goals. Whether you're aiming to boost your aerobic capacity or build all-around strength and conditioning, Rogue Move has you covered. Each program is designed to tackle a variety of physical challenges with easy-to-follow training guides, no matter where you’re starting.
PLEASE NOTE: The Squat Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Iron Game Programming is not yet available for purchase in the following countries: Albania, Andorra, Belarus, Bosnia, Iceland, Liechtenstein, Macedonia, Moldova, Montenegro, San Marino, Serbia, Switzerland, Turkey, and Ukraine.
